Skills: One Legged Squat (pistols) Progressions / Modifications
80 GHD Sit-Ups
60 Alternating Pistols
40 Cal Row / Bike
20 Single Arm Push Press. (10 on each arm), Break these up however you need to. (70/53) Perform these with a Kettlebell unless the weight you need to scale to is available in a DB.